Workouts

 
July 2022
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In the Gym May 23rd

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2x30m Tactical Lunge
Then:
Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack or bar bell on back.
Then:
5x Weighted Step Up per leg – weight can be in KB Front Rack, Barbell on back or DB’s in hands at sides make sure to not swing the DBs to create momentum.
6x Bent over row – difficulty level athletes choice, can be BB, DB/KB and single arm with lock off.
5 Rounds, rest as necessary so no form loss
Then:
5x Floor Press DBs or BB
10x Windshield Wiper or Floor Wiper (total) – if appropriate have athlete hold weight from press locked out over chest.
5 rounds, rest as needed
Then, if time:
100 cal airdyne or 50 cal ski erg or row
Cool Down with light mobility work or a recovery walk or spin and do mobility later.


In the Gym April 4th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 5 Squat Jumps
30m Single Arm OH Walking Lunge (forward/backward one arm then switch)
then:
5x Clean (BB or KB)
8x Push Press
x 5 rounds, rest 30-60sec between rounds
Then:
5x per side Weighted Step Ups + 200m sprint ski/row
60 sec rest
x 5 rounds
Then:
Cool Down Mobility Work


In the Gym January 21st

10:00 warm up + mobility
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 30m Tactical Lunge
Then:
Heavy weighted Step up.
Find appropriate weight, Kbs or Dbs held in hands at sides.
5x Step up per leg
5x Pull Up
x 5 Rounds
Then
5x Chest Press (heavy) on floor or bench
10x Anchored Leg Lowers/Lifts
30sec Mountain Climbers
x 5 Rounds, rest as needed
Then: if time
8x 30/30 intervals on machine of choice.
CoolDown – Mobility


In the Gym January 3rd

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 5 squat jumps
30m Single arm OH Walking Lunge (forward/backward each arm)
Then:
Find weight for KB Clean and Press
Then:
6x KB Clean + Press
5x Step Ups per leg same weight as Clean and Press hold KB at side
60sec Mtn Climber
x 5 rounds, minimal rest however no form loss.
Then:
10x Pull Over
60 sec plank, one push up every 10 secs during plank.
5 Rounds, rest as needed
If time:
1000m ski/row hard
Then:
Cool Down Mobility work


In the Gym December 10th

10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 5 Squat Jumps
30m Single Arm OH Walking Lunge (forward/backward one arm then switch)
Then:
8x KB Swing
5x per side Weighted Step Ups
x 5 rounds, rest 30-60sec between rounds
Then:
4x RMM + 200m sprint ski/row
60 sec rest
x 5 rounds
Then:
Cool Down Mobility Work


In the Gym November 12th

10:00 Warm up ski erg/airdyne/row
Work on mobility and stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
30m OH Walking Lunge
Then:
Warm up to Weighted Step Ups – weight at Front Rack or Farmers Carry
Then:
5x per leg Weighted Step ups
30 sec Mtn climber
30 sec Ring Support
5 Rounds, rest as necessary
Then:
8x Chest Press/Bench Press
8x Box jump
x 4 rounds minimal rest
Then,
Cool Down+ mobility work


In the Gym October 4th

10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2x30m Tactical Lunge
Then:
Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack or bar bell on back.
Then:
5x Weighted Step Up per leg
7x Box Jumps
5 Rounds, rest as necessary so no form loss
Then:
5x Floor Press DBs or BB
10x Windshield Wiper or Floor Wiper (total)
5 rounds, rest as needed
Then, if time:
100 cal airdyne or 50 cal ski erg or row
Cool Down


In the Gym February 3rd

Strength
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 3 SLSLDL with KB
3 x 3 Ass to bench
OH Mobility – OH Reach floor or bench
Then:
Heavy weighted Step up.
Find appropriate weight, Kbs or Dbs held in hands at sides.
Then:
5x Step up per leg
5x Pull Up
x 6 Rounds, rest ~1min between rounds
Then
10x KB Swing
20x Frog Hop
x 5 Rounds minimal rest
Then: if time
8x 30/30 intervals on machine of choice.
CoolDown – Mobility


In the Gym January 20th

PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 8 KB Swings
3 x 3 per side single leg ass-to-bench squat
Then:
10x KB Cleans (medium-light weight)
5x per side Weighted Step Ups
5x Dips (rings or bar)
5 rounds, rest as needed
Then:
5x Body Row
5x Floor Press
5x Windshield Wipers per side – lock weight out over chest if appropriate
5-7 rounds (depending on group), rest as necessary
If time:
8x 30/30sec hard/east pace @ machine of choice
Cool Down